Lifestyle can control high blood pressure

Posted: Sunday, January 22, 2006

Amarillo Globe-News

Normal blood pressure now doesn't mean you won't have a problem later.

In fact, even a healthy person with a normal blood pressure at age 55 has a 90 percent lifetime risk of developing hypertension. So anything people can do to control blood pressure and prevent hypertension is an advantage.

The goal is to keep blood pressure in the normal range, a systolic pressure of less than 120 and a diastolic pressure of less than 80.

Simple lifestyle changes, such as diet, activity and weight can influence blood pressure and long-term health. Lifestyle choices can lower blood pressure and are detailed in the December issue of Mayo Health Clinic Health Letter.

The letter recommends that people achieve a healthy weight through diet and exercise. Even a modest weight loss can improve blood pressure. Losing 2.2 pounds of weight can decrease systolic and diastolic blood pressure by 1 point, for example, from 123 to 122 or from 84 to 83.

Other recommendations include the following:

Limit sodium in the diet to no more than 1,500 to 2,400 milligrams daily.

Eat a heart-healthy diet with lots of fruits, vegetables and reduced levels of saturated and total fat.

Get regular physical activity. Aim to increase heart and breathing rates for at least 30 minutes most days.

Limit alcholic drinks to one a day for women and men over age 65 and to two drinks a day for younger men.

If these efforts aren't enough, people should talk to their doctors about treatment options, such as medication, which may be needed to control blood pressure.